Author page: thorbeckes

Monday, May 18th

Don’t forget the new 6am class today! Taking an honest look A) Four sets of: Back Squat x 4-6 reps @ 30X0 Rest 60 seconds Powell Raises x 8-10 reps each @ 2020 Rest 60 seconds Nose and Toes Handstand Hold x 30-45 seconds Rest 60 seconds...

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Friday, May 15th

The King Of CrossFit: Greg Gassman 60 minutes Listen to every grunt Michael Jackson ever recorded Performance is in red, Competition is in blue, Accessory Work is in orange A) 3 sets of: Back Squat x 8-10 reps @3111 (1 second pause in the bottom)...

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Thursday, May 14th

Performance is in red, Competition is in blue, Accessory Work is in orange A) 3 sets of: 8 Push Press Rest 60 seconds 8 Powell Raises each arm Rest 60 seconds 8 Bent over row Rest 60 seconds WOD: Every 8 minutes, for a total of 3 sets, complete...

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Wednesday, May 13th

Performance is in red, Competition is in blue, Accessory Work is in orange A) 3 sets of: Split Squat x 10-12 reps @2010 Rest 60 seconds Ring Row x 8-10 reps @2012 Rest 60 seconds Weight Plank x 50 seconds Rest 60 seconds B) On the minute, for...

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Tuesday, May 12th

John, Travis, Luke and Bubba Performance is in red, Competition is in blue, Accessory Work is in orange A) Three sets of: Front Squat x 8-10 reps @ 3011 Rest 60 seconds Single Leg Hip Bridges x 10 reps each leg Rest 60 seconds Double-Under x 60...

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Monday, May 11th

New schedule goes into effect tomorrow! New 6am class Monday and Thursday! A) Three sets of: Bench Press x 6-8 reps @ 20X1 Rest 20 seconds Clapping Push-Up x 4-8 reps Rest 2 minutes B) Three sets of: Romanian Deadlift x 6-8 reps Rest 20 seconds...

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Friday, May 8th

Workout Of The Day Performance is in red, Competition is in blue Three sets of: Back Squat x 6-8 reps @ 30X1 Rest 60 seconds Push-Ups x Max Reps @ 20X1 Rest 60 seconds Supinated grip pull ups x Max Reps @ 2010 Rest 60 seconds  WOD: For time Row...

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Thursday, May 7th

Workout Of The Day Performance is in red, Competition is in blue Three sets of: Close Grip Bench Press x 6-8 reps @ 30X0 Rest 60 seconds Single-Arm Dumbbell Row x 8-10 reps each arm @ 21X1 Rest 60 seconds Wall sit x 45 seconds Rest 60 seconds B)...

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